Warm-up
Run 800m
10 L Pull Ups
30 HR Push Ups
10 L Pull Ups
Strength
1.Front Squat
3-3-3-3
2.Deadlift
2-2-2-2
WOD
At 0:00
800m Run
30 Pull-ups
30 Thrusters (95,65)
At 9:00
600m Run
20 Chest to Bar Pull-ups
20 Thrusters
At 16:00
400m Run
10 Bar Muscle-ups
10 Thrusters